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Our Blog

Monday 11.21.16 Workout of the Day

By cfpalmbeach | In WODs | on November 19, 2016

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

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Strength/Skill Work

Back Squats – 4 Sets of 5 Reps @ 80% of 1 Rep Max   

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“Nasty Girls”
3 Rounds For Time: (13 Min Cap)
50 Air Squats
7 Muscle Ups  S(7 Ring Rows + 7 Ring Dips)
10 Hang Power Cleans S(95/65) RX(135/95)

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WOD Tips:

-For the strength WOD, take some time working up to your 80%.  Your 1st working set of 5 reps will start at 80% of your 1 rep max and you will do 4 total sets at this weight, without increasing.  This is a great way to build volume at a pretty heavy weight.

-“Nasty girls” is a benchmark workout that we have done several times before.  It is a shorter workout that will ideally be done under 10 minutes for most athletes.  The air squats should be pretty fast, just make sure you are hitting full depth and standing all the way up at the top.  If you have muscle ups but can’t do the full amount, consider scaling to a lower number of reps but sticking with them.  If you don’t have muscle ups, do a very challenging set of ring rows and ring dips instead.

-The weight for the hang power cleans should be light enough where you can do the first round unbroken and the next 2 rounds in 1-2 sets.

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